Breakfast, lunch and dinner ideas and shopping lists, including a list of free 7 days high protein diet. All recipes include macros and weightwater points.
7 days high protein diet meal plan
Every day we are getting closer to SkinnyTaste High Protein Book Tour 2025. Also, do not miss the skinnytaste high protein free bonus pack. There are 10 recipes that can be downloaded today as a purchase certificate!
Can you believe that autumn is next week? I like every season, but there are special beauty in the changing colors and vivid fresh air. We like to pick an apology as a family-we remember and apologize for everything! Check out handmade crockpot Applesauce, Apple Butter and this delicious apple bread! What is your favorite apple?
Be with me in some cities across the United States Book signatureMEET & GREETS, and first look at my new cooking book! Check all the details, dates and locations here! The required ticket includes a signed cooking book!
Update for the new WW point plan
For all WW friends, WW added a new 0 points (example for oatmeal). But it will take time to update the recipe. So far I have updated everything from 2025 to 2018. The good news is that all the recipes on my site are connected to the WW recipe builder (operating only on mobile phones), so it automatically offers new points.
Why is it a high protein?
As many people know, I have been experiencing high protein diets for the last few years for muscle gain, which has been a total game changer for me! I feel stronger and satisfied. This will not be able to reach sweets or chips between meals or at the end of the day. I know that many people are having difficulty achieving protein goals. If you enjoy it, we will share 1 or 2 pieces of each month. Also, I am studying high protein cooking books, so please keep watching!
To reach my protein goals, I usually share it into three meals. For example, if my goal is 120 grams of protein a day, it aims to be 30 grams per meal and 10 to 30 grams for each snack. If you don’t know how much protein you need to eat a day, this article can help you.
Operating
If you are new to my meal plan, these are guides. Many shaking rooms For you Add more foodIf you change the recipe for coffee, drinks, fruits, snacks, desserts, etc. Depending on your goal, you should target at least 1500 calories a day. One size is not all right. This varies depending on the range of goals, age, weight, etc. Always talk about specific needs with nutritionists and nutritionists.
memo
Elderly people with reduced kidney or liver disease, gout, certain metabolic disorders or kidney function may need to limit protein to avoid complications. Before greatly increasing protein intake, it is always best to consult a medical service provider or nutritionist if you have a basic health condition.
Finally, if you are in Facebook, you can join my SKINNYTASTE FACEBOOK community that shares the recipes that everyone produces. I like all the ideas that everyone shares! To enter the email list, you can subscribe here so that you can subscribe here. Do not miss a meal plan!
Ultimate skinnytaste meal planner
Get SKINYTASTE ULTIMATE MEAL Planner! For 52 weeks, Spiral Bound Feal Planner has a meal plan for a week. If you want, you can sprinkle the refrigerator. I also included the space because I like to start a week with thanks, positive and intention. I hope you love this as much as I do!
Buy SkinnyTaste Meal Planner here.
High protein diet meal plan:
It is designed to provide breakfast and lunch Monday-Friday, and dinner and all meals on Saturdays and Sundays are designed to serve four families. Some recipes make enough food for two nights or have lunch the next day. The list of groceries is comprehensive and includes everything you need to eat in the plan. Add high protein snacks to help you reach the protein goal.
Monday (9/22)
B: Strawberry Banana Smoothie
L: Chicken Taco Four Blazo Rice Bowl
D: Broccolini, tomatoes and chickpeas with a sheet fan baked peta 1 cup whole wheat.
Total calories: 1,436* Protein: 104.5g
Tuesday (9/23)
B: Cottage cheese (½ recipe) and 1 teaspoon butter with high protein scrambled egg with 1 piece of grain toast
L: Chicken Taco Four Blazo Rice Bowl
D: Baked chicken with lemon and rosemary and crispy oven oven grilled baby potatoes, garlic and oiled beans with garlic and oil
Total calories: 1,357* Protein: 121g
Wednesday (9/24)
B: Strawberry Banana Smoothie
L: Chicken Taco Four Blazo Rice Bowl
D: Steamed beef with potatoes and carrots, mashed coke with kale and Brussels sprout salad
Total calories: 1,410* protein: 116g
Thursday (9/25)
B: Cottage cheese (½ recipe) and 1 teaspoon butter with high protein scrambled egg with 1 piece of grain toast
L: Chicken Taco Four Blazo Rice Bowl
D: Air Friday Meat Ball Sub with ½ cup baby carrots
Total calories: 1,302* Protein: 103g
Friday (9/26)
B: Strawberry Banana Smoothie
L: Turkish club with ½ cup baby carrots
D: Instant pot mashed potatoes, shrimp and Anduil sheet fan dinner
Total calories: 1,304* Protein: 117.5g
Saturday (9/27)
B: Tropical Pudding Breakfast Bowl (Recipe X 2)
L: Turkish club with ½ cup baby carrots (recipe x 4)
D: dinner
Total calories: 678* Protein: 53.5g
Sunday (9/28)
B: omelet corn breakfast rap (recipe x 4)
L: AHI TUNA POKE STACKS (Recipe X 2)
D: Pozolo Lake with Chly Bread Muffin
Total calories: 1,411* Protein: 102.5g
*This is just a guide, and women should target about 1500 calories a day. There is a useful calculator that estimates calorie demands. We have left many shaking spaces that can add more foods such as coffee, drinks, fruits, snacks, desserts, and wine.
*Google Doc
Shopping list
Produce
- 3 Mid -sized Banana
- 2 Middle kiwi
- 2 small mangoes
- 2 intermediate lime
- 3 middle lemon
- One small (5 ounce) + 2 medium (6 ounces) has avocados
- 2 medium head garlic
- 1 Middle Poblano pepper
- One medium red bell pepper
- 1 large cucumber
- 1 pound string beans
- One small celery
- Intermediate ear
- One big bag baby carrot
- 3 large carrots
- 10 ounces white mushrooms
- 5 ounce baby Bella Mushroom
- 1 Middle Head Collower Flower
- 1 Small Hair Broccoli
- Broccolini 2 bundles (about 1 pound)
- ½ pound Brussels bean sprouts (or 4 cups free parts)
- 1 ½ pound baby potato
- 2 Pound Rush Potato
- 2 pounds (8) red potato
- 1 (5 ounces) shells/bag baby spinach
- 1 (5 ounces) Clamshell/BAG BABY KALE
- 1 small hair iceberg lettuce
- 1 Fresh in the midst of a fresh Italian parsley
- 1 with a small group of fresh sealants
- 1 Small Dock/Courage Fresh Rose Marie
- 1 small crowd
- 1 Dried Pint Cherry Tomato
- 1 Roman tomato
- Two intermediate vine tomatoes
- One small plus one medium + 1 large red onion
- 1 Middle Plus 4 large white onions
- One medium yellow onion
Meat, poultry and fish
- One large package central cut bacon (18 pieces are required)
- 1 Pound Slice Deli Turkey Chest (I like the head of a wild boar)
- ¾ Pound smoked sausage, preferably Anduil
- 1 ¼ pound (3) Chicken breasts without bones and no skin
- 1 ¼ pound dry ground chicken
- 1 (3 pounds) All chicken
- 1 (5 pounds) Beef sunny hair
- 1 ¼ pounds without bone pork shoulders
- ¾ peel off the pound and a big shrimp
- 1 ½ pound raw sushi grade tuna (purchased closer a week)
Seasoning and spices
- Extra Virgin Olive Oil
- Canola oil
- Cooking spray
- Olive oil spray (or Mist Oil Mr.)
- Kosher salt (I like diamond crystals)
- Pepper grinder (or fresh pepper)
- Vanilla extract (optional, strawberry smoothie)
- Taco seasoning (or material for making it yourself)
- Regular or light mayonnaise
- Reduced sodium soy sauce*
- Sesame oil
- Sriracha source
- Rice vinegar
- Furikake or sesame seeds
- Crushed red pepper flakes (options, broccolini and sheet fantasy)
- Herb de Provence or Dry Rosemary
- Garlic powder
- Italian seasoning
- Apple cider vinegar
- Dijon mustard
- Pure Maple Syrup
- Creut
- Cayenne pepper
- Chili powder
- Hot sauce or salsa (options to serve with omelet Tothyla Lab)
Dairy and other. Refrigerator
- 1 18 Pack Big egg
- 1 Quat low -fat milk or high protein milk without dairy products
- 1 Quat Quat Almond Milk
- 1 (8 ounces) Container Low Fatty Butter Milk
- 1 small box butter
- One container whipped butter (if desired, you can do general butter on mashed potatoes)
- 1 (16 ounces) Container non -fat Greek yogurt
- 1 (5.3 ounces) Container Low Fat Cottage Cheese (I like a good culture)
- One small container reduction fat sour cream
- 1 (8 ounce) Block Peta Cheese
- 1 (8 ounces) Package slice or crushed partskmozzarella, pro -ballone or mentster cheese
- 1 (8 ounce) package crushed cheddar and jack cheese
- One small wedge fresh parmesan or pecorino romano cheese
gig*
- 1 Thin grain grain bread (I like Dave’s killer break)
- 4 small Portuguese rolls
- One package (8 ~ 9 inches) low -carbs (like La Tortilla Factory)
- 1 dry brown rice (or 5 cups in advance)
- 1 Packaging whole wheat clay
- Multipurpose flour without a small package bleached
- One small package course yellow corn powder
- 1 Package plains or seasoned bread crumbs
Canned and JARRED
- 1 (15 ounces) can chick beans
- 2 (15 ounces) Hominy
- 1 (14 ounce) CAN Plus 1 (32 ounce) Caton low sodium chicken soup
- 1 (4 ounces) or (4.5 ounces) Tube tomato paste
- 1 (32 ounces) Katon beef broth
- 1 jar marinara (or material for making it yourself)
frozen
- One middle bag strawberry
etc. textile
- One small package grounding probably (meal)
- One small package teeth seed
- Monk fruit sweetener (or selected sweeteners)
- 1 small package granul sugar
- One small package non -cutting dried coconut (if you buy from a bulk barrel, you need ¼ cup)
- One small package pecan or walnut half (if you buy from a bulk barrel, you need ½ cup)
- There is no small courage or vanilla protein powder
- Baking powder
*If you want, you can buy gluten for free
